Wednesday, January 27, 2016

OHS, C2B

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods.

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
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WOD
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Warm-up
Squat Therapy
Pull-up Progression
Dodge Ball - use non-dominant hand

Barbell & Accessory
A) Power Clean + 2 Front Squats + Hang Squat Clean, 1-1-1-1-1
B) Handstand Slow Descent to Headstand 5x5
C) Choose 1 mobility exercise, 5x2 min
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Foundations 
AMRAP 20 / Partner WOD / 1 works, 1 rests
100 OH Lunges 45/25/15# Plate
80 Sit ups
60 Air Squats
40 KB Deadlifts 70/55/35
20 KB Squat Clean Thruster 70/55/35


Conditioning - "14.2"
Every 3 mins for as long as possible
0:00-3:00
2 Rounds of:
10 OHS 95/65  |  Masters (55+) 65/45
10 C2B
3:00-6:00
2 Rounds of:
12 OHS
12 C2B
6:00-9:00
2 Rounds of:
14 OHS
14 C2B
Etc. until you fail to complete


Competition
5 RFT
Row 250, sub :45/1:00/1:15
5/3 Bar Muscle-ups
15 UB Thrusters 95/65/45








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